Looking for a guide on “How to use an elliptical for beginners?” I have designed an in-depth guide on this, take a look. If you are a beginner, then make sure to give it a quick read. You will thank me later!
The elliptical is one of those great machines that will help you get in shape comfortably and effectively at the home.
There is no complexity is using these machines but still, beginners make a lot of mistakes at the start which makes their exercise ineffective.
I have seen some novices doing exercise in a completely wrong way, one of the wrongs that can throw heavy effect is the posture.
1. Get on to the Machine:
When you get on the elliptical for the first time, you have to be a little careful since the pedals will start moving very smoothly. And might cause you to lose balance and fall down, demotivating you at the beginning.
Slowly put your feet on the pedal facing towards the screen and hold the handlebar immediately, which will help you to maintain a good balance.
2. Pedal to Turn the Screen On:
Some latest elliptical models don’t come with any switch to turn the screen on, instead, they used the pedaling function to turn it on. It is actually efficient; the screen will be on whenever you will be on the machine.
If your elliptical has a switch for turning the screen on, then use it. Otherwise, you will have to pedal for a couple of seconds, then the screen will light up.
3. Start Pedaling Evenly:
Everyone can pedal, but an elliptical machine, you have to do it in the right way since there are two handlebars associated with the pedal. Your arms should swing when you start pedaling. When you push your right foot, then the left handle would be pulled towards you and vice versa.
4. Do Not Bolt Knees:
Most newcomers mistakenly bolt or straighten their knee on every stroke which is wrong. You would want to keep knees slightly bolt, not completely straight nor fully bolt. Riding an elliptical is like riding a cycle without a seat.
5. Add Resistance:
One mistake that most of the novice elliptical user thinks, speed is what will give them a toner body. And they try to pedal as faster as possible. But actually, things don’t work like this. In elliptical and exercise bike thing that matters the most is the resistance.
Now, what is resistance? Elliptical comes with resistance adjustability. If you increase the resistance level, pushing the pedal will become harder for you. Hence, the more calories you are going to burn.
That being said, do not increase the resistant to a level where it becomes really hard for you to push the pedal. Increase the level slowly and get used to it.
6. Try Reverse Pedaling:
This is not mandatory, but you will get good results in doing this. The pedals of the elliptical machine can spin backward as well. And when you pedal backward it will effectively target your glutes and hamstring.
And it targets some other lower body muscles as well which forward pedaling can’t target.
Backward pedaling is difficult, so be very careful when you try to do this. Start very slowly, because if anyhow you go off balance, you will end up hurting yourself badly.
7. Maintain Ideal Portion:
While exercising on an elliptical machine do not lean forward and not backward. Keep your core completely straight which will engage your code into the exercise.
But if you want a little better result, then hop when you exercising. Hopping while exercising will engage more muscle and will blast your extra fats faster.
Having that said, stay careful when you hop. If you go off balance, you might end up hurting yourself.
8. Try Different Exercises:
Do not always keep doing a similar exercise, try to add variety. It will not only make your exercise more effective but will also keep you entertained, will motivate you to exercise harder. But whatever you do, stay in the limit. Don’t attempt anything that you are not capable of.
9. Stay Away from Diversions:
A lot of people exercise while watching TV or doing other stuff such as getting into conversations with friends and all.
People think getting caught up between something while exercising makes them less tired, it is true but the exercise becomes inefficient. For better and full results, you have to concentrate on the mindfulness of your body.
So while you exercise to stay away from distractions. Keep your concentration on your exercise and your body. That is going to get you better results.
10. Keep Your Eyes On The Screen:
Elliptical screens show the speed, calories burned, time, heart rates, steps that you have made. When you exercise to keep an eye on these, they will help you maintain consistency.
- Most of the elliptical machines show exercising progress by calculating heart rate, weight, time, calories, number of steps, etc. But these data are not always right, so don’t depend fully on them.
- Once you have become comfortable exercising on the elliptical machine, count how many strides you can make in a single minute. On a lower resistance level, people should be able to make 140 movements every minute and at a higher level, they can perform 160 actions.
- When you are exercising on higher resistance, do not over-exercise. If you feel really tired, fatigue, or face any other issue, immediately get off the exercise machine.
- Staying hydrated is highly important. So make sure to keep a fresh bottle of water beside you and drink a small amount of water every five to 10 minutes.
Hope this guide on how to use elliptical for beginners did help you to get things right. Now I want to share one more thing, to get into a good shape and to get a healthy diet is mandatory. Exercising very hard and eating junk will throw a reverse effect on your body. So maintain a proper diet plan.